Infrared saunas have become a popular wellness tool, offering a different experience from traditional saunas. Instead of heating the air around you, they use light to heat your body directly. This guide covers how they work, the different types, the research on their health benefits, what to consider when buying one and how to complement your sauna with red light therapy.
What Is an Infrared Sauna?
An infrared sauna uses light to create heat. While a traditional sauna warms the air, which then warms your body, an infrared sauna heats your body directly without significantly warming the air. [1] Think of it like standing in the sun on a cool day - you feel warm from the sunlight even when the air temperature is low. This method of radiant heat allows infrared saunas to operate at much lower temperatures, typically between 49°C–60°C, compared to traditional saunas, which reach 66°C–82°C. This lower temperature can be more tolerable while still promoting vigorous sweating, an increased heart rate and deep relaxation. [2]
The Three Types of Infrared: Near, Mid and Far
Infrared light spans a spectrum of wavelengths and each type penetrates the body differently, offering distinct benefits.
- Near-Infrared (NIR) - The Skin Healer: With the shortest wavelength, it penetrates just below the skin's surface to stimulate cellular regeneration, support wound healing, enhance collagen production and boost circulation at a cellular level. It is best for skin rejuvenation and visible improvements in skin tone and elasticity.
- Mid-Infrared (MIR) - The Muscle and Joint Reliever: It reaches into soft tissues and muscles to improve circulation, ease pain and stiffness in joints and muscles, support metabolism and reduce inflammation. It is best for athletic recovery, chronic pain and stiffness.
- Far-Infrared (FIR) - The Deep Detoxifier: With the longest wavelength, it penetrates deepest into the body - up to 1.5 inches into tissue - for cellular detoxification, stimulating sweating to release toxins and heavy metals, deep relaxation, cardiovascular support and calorie burn. It is best for whole-body wellness, stress relief and detoxification.
A full-spectrum infrared sauna combines near, mid and far-infrared wavelengths in a single session. This approach delivers comprehensive therapeutic benefits, from skin health and anti-ageing to pain relief, detoxification and deep relaxation. [3]
Health Benefits: What the Science Says
The health benefits of infrared sauna use are supported by a growing body of scientific research.
- Muscle Recovery and Athletic Performance: A 2025 study from the University of Jyväskylä in Finland found that infrared sauna exposure after exercise helped prevent decline in jump performance, reduced muscle soreness and improved perceived recovery. Regular use enhanced loaded jump performance and maximum sprint speed. [4]
- Cardiovascular Health: Multiple studies have examined infrared sauna use for various health conditions, including high blood pressure, heart failure, dementia, Alzheimer's disease, headache, type 2 diabetes and arthritis. The heat exposure helps blood vessels expand, improving circulation and potentially lowering blood pressure. [5]
- Pain Relief: Research points to benefits for alleviating pain, reducing stiffness and improving mobility in patients with rheumatoid arthritis, ankylosing spondylitis and osteoarthritis. Infrared sauna use has also been associated with relief from chronic pain, chronic fatigue syndrome and depression.
- Cellular and Metabolic Effects: A 2024 study published in the Journal of Physiology found that 8 weeks of infrared sauna use (3 times per week, 45 minutes at ~60°C) strongly increased muscle tissue capillarisation - the density of tiny blood vessels that deliver oxygen to muscles.
- Mental Health and Sleep: Infrared sauna sessions have been shown to lower cortisol levels, support deep restorative sleep and improve heart rate variability. One study found that infrared sauna sessions combined with cognitive behavioural therapy led to a statistically significant reduction in depression symptoms.
Traditional Sauna vs. Infrared Sauna: Key Differences
The key advantage of infrared is that it allows a more intense sweat at a lower temperature, potentially allowing for longer sessions. Manufacturers estimate that in an infrared sauna, only about 20% of the heat goes to warming the air - the other 80% directly heats your body.
What to Look for When Buying an Infrared Sauna
- Full-Spectrum vs. Far-Infrared Only: A full-spectrum sauna delivers all three wavelengths for comprehensive benefits.
- Heater Quality and Coverage: More heater surface area generally means more even heat distribution.
- Low EMF (Electromagnetic Field) Emissions: This is a critical factor. In an infrared sauna, you sit within inches of multiple powered panels. Look for saunas with integrated EMF cancellation technology built into the heater panels. Some premium brands achieve EMF levels as low as 2.5 milligauss measured directly on the heaters.
- Wood Quality and Construction: The wood used, such as Canadian Hemlock, offers excellent heat retention, structural stability and durability.
- Chromotherapy vs. True Red Light Therapy: Many saunas advertise "red light" or "chromotherapy" features. Chromotherapy uses a wide range of colored lights for mood and ambience and is not the same as true red light therapy. True red light therapy (photobiomodulation) uses specific, scientifically-studied wavelengths - typically 660nm (red) and 850nm (near-infrared) - at therapeutic power levels.
Safety Considerations and Contraindications
- Who Should Avoid Infrared Saunas: Pregnant women, individuals with haemophilia or bleeding disorders, those with fever or heat insensitivity, people with unstable heart conditions or cardiovascular disease, those with kidney disease and individuals under the influence of alcohol.
- Best Practices for Safe Use: Stay well-hydrated, start with shorter sessions (15–20 minutes) and gradually increase and listen to your body.
Dive Further
Read about the different benefits of infrared saunas and cold plunges.
Spotlight: The KOVE Full-Spectrum 1-Person Infrared Sauna
The KOVE Full-Spectrum 1-Person Infrared Sauna is designed to deliver effective heat therapy. Its key features include:
- Full-Spectrum Heating: It uses a combination of ceramic tube heaters and carbon crystal heating plates, plus a dedicated foot heater, to deliver near, mid and far-infrared wavelengths.
- Low EMF Design: The sauna is designed with low electromagnetic field principles, with levels measured in the 0–20 mG range at a typical seated distance.
- Premium Construction: Built from Canadian Hemlock, it offers excellent heat retention, structural stability and durability, with a frameless tempered glass door.
- Positive User Feedback: Customers report being "absolutely delighted" with their KOVE saunas, praising the quality, ease of setup and authentic sauna experience.
While the KOVE sauna features 7-Colour Chromotherapy lighting for mood and ambience, it is important to note that this is not the same as therapeutic red light therapy. The chromotherapy lights are designed for relaxation and atmosphere, not for delivering the high-powered, specific-wavelength light required for photobiomodulation.
Supercharging Your Results: Adding Red Light Therapy to Your Routine
While a device like the KOVE sauna delivers exceptional infrared heat therapy, adding a dedicated red light therapy device can create meaningful additional benefits. Infrared heat works by raising core body temperature, dilating blood vessels and promoting sweating. Red light therapy (photobiomodulation) works at the cellular level, stimulating mitochondria to produce more ATP (cellular energy), reducing inflammation and accelerating tissue repair. When used together, they offer complementary benefits.
For a high-quality red light therapy device, look for:
- Wavelengths: 660nm (red) for skin benefits and 850nm (near-infrared) for deep tissue.
- Power: High irradiance (mW/cm²) - therapeutic devices deliver focused, powerful light.
By pairing a quality infrared sauna, like the KOVE, with a high-quality red light therapy device, you can create a comprehensive home wellness system that addresses heat therapy (detoxification, relaxation, cardiovascular health) and light therapy (cellular repair, skin rejuvenation, inflammation reduction).
Read more about red light therapy in our article 'Finding the Right Device for Your Lifestyle'
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new wellness therapy, especially if you have underlying health conditions or are pregnant.
References
[1] Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954
[2] Healthline https://www.healthline.com/health/infrared-sauna-benefits
[3] Sanctuary wellness spa https://sanctuarywellnessspa.com/understanding-infrared-saunas-far-mid-near-full-spectrum-infrared/
[4] Eurek alert: Infrared sauna shows promising benefits for team-sport athletes https://sciencesources.eurekalert.org/news-releases/1102774
[5] Memorial Health System https://www.mhsystem.org/health-library/faq-20057954/
